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Lean Definition Meal Plan
Reach your Lean Definition goal with Maximuscle’s lean diet plan
Pick any one of the following. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre for a balanced lean diet plan.
| Breakfast | Lunch | Evening Meal | Snacks |
|
Poached eggs on wholemeal toast (2 eggs, 1 Toast) 300 kcal| Carbs 21g | Protein 17g | Fat 12g |
Prawn Mayonnaise sandwich 287 kcal| Carbs 37g | Protein 15g | Fat 8g |
Steamed Cod and mixed vegetables and sweet potato mash (113g Cod, 160g Veg, 191g Sweet Potato) 346 kcal| Carbs 47g | Protein 30g | Fat 3g |
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Hard boiled eggs with a slice of seeded toast and tomato (2 eggs, 1 Toast) 306 kcal| Carbs 23g | Protein 19g | Fat 14g/small> |
Chicken salad with in a wholemeal wrap (100g chicken) 391 kcal| Carbs 37g | Protein 38g | Fat 11g |
Seasoned Chicken with Mediterranean Vegetables and Cous Cous 474 kcal| Carbs 35g | Protein 45g | Fat 15g |
Cottage Cheese on crisp bread crackers 162 kcal| Carbs 20g | Protein 16g | Fat 2g |
|
Omelette with tomato and cottage cheese (2 eggs) 273 kcal| Carbs 4g | Protein 27g | Fat 16g |
Tuna Salad and a wholemeal pitta bread 315 kcal| Carbs 31g | Protein 44g | Fat 2g |
Chicken Satay Stir Fry (100g Chicken, 50g Rice) 370 kcal| Carbs 40g | Protein 29g | Fat 10g |
Reduced fat peanut butter 30g on 2 multigrain crisp breads 250 kcal| Carbs 23g | Protein 8g | Fat 13g |
|
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g) 313 kcal| Carbs 47g | Protein 15g | Fat 6g |
Spicy tuna melt (150g Tuna, 2 slices of wholemeal toast) 306 kcal| Carbs 33g | Protein 44g | Fat 6g |
Fish Cakes with a crispy salad (2 fish cakes) 380 kcal| Carbs 26g | Protein 22g | Fat 20g |
Low fat yoghurt with Promax 241 kcal| Carbs 18g | Protein 29g | Fat 6g |
|
Promax Lean Smoothie (300ml skimmed milk, ½ a banana, ½ serving of Promax Lean) 382 kcal| Carbs 48g | Protein 40g | Fat 3g |
Feta Cheese and cottage cheese salad with light Balsamic Vinegar 229 kcal| Carbs 11g | Protein 23g | Fat 8g |
Salmon Steak with mixed vegetables and potatoes 452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Skimmed milk (300ml) 210 kcal| Carbs 30g | Protein 20g | Fat 1g |
Maximuscle Support
Pick any one of the following, up to 2 per day (to be used mid morning and/or mid afternoon, to aid recovery use immediately after exercise) could be used as snack alternatives.
Promax Lean shake 239 kcal| Carbs 9g | Protein 38g | Fat 5g
Promax Lean Bar 206 kcal| Carbs 19g | Protein 23g | Fat 5g
Thermobol tablet (only have 1 per day first thing in the morning)
Add at least 1 piece of fruit per day
Banana 116 kcal| Carbs 27g | Protein 4g | Fat 0g
Orange 62 kcal| Carbs 15g | Protein 1g | Fat 0g
Apple 95 kcal| Carbs 25g | Protein 1g | Fat 0g
Grapefruit (100g) 32 kcal| Carbs 8g | Protein 1g | Fat 0g
Pear 96 kcal| Carbs 26g | Protein 1g | Fat 0g
Total Calories 1760 kcal| Carbs 205g | Protein 173g | Fat 33g
For individuals over 80kg you should aim to for a diet consisting of at least
Total Calories 2000 kcal| Carbs 300g | Protein 150g | Fat 44g
Example Day
| Upon Waking | Breakfast | Mid Morning Snack | Lunch | Mid Afternoon Snack | Evening Meal | Evening Snack |
|
Thermobol Tablet |
Fruit & Fibre cereal (40g) & High protein Yoghurt (160g) |
Promax Lean shake |
Spicy tuna melt (150g Tuna, 2 slices of wholemeal toast) |
Chicken Satay Stir Fry (100g Chicken, 50g Rice) |
Skimmed milk (300ml) |
How Will Protein Help
Protein is an essential nutrient for those looking for a more defined physique. For muscle maintenance, individuals should increase their protein requirement from 0.8g of protein per kg of body mass per day (g/kgBM/d) to 1-2 g/kgBM/d.
The Benefits Of Protein
1. BUILD – Protein helps the development of lean muscle tissue.
2. RETENTION – Protein supports the maintenance of muscle tissue which is key when on a calorie restricted diet.
